How Many Calories Are in One Oreo Cookie?

Tim Petrie
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updated on March 5, 2019

About the Author:

Tim Petrie

Tim Petrie is a sports medicine physical therapist and a certified orthopedic specialist practicing in Milwaukee, WI. In addition to treating patients of all ages, he is passionate about writing about health and wellness topics. In his free time, Tim loves to run and travel with his wife and two kids.

Few things rival the simple pleasure of eating an Oreo cookie! The tempting combination of rich, creamy filling sandwiched in between two chocolatey wafers has been tempting people since its introduction more than 100 years ago.

Chances are, you're eating more than just one Oreo cookie.
(Image: bhofack2/iStock/GettyImages)

However, it's best to exercise caution while you're opening that familiar blue package. While the cookies may be small in size, they can pack an unexpected caloric punch!

Tip

One Oreo cookie has little more than 53 calories.

Oreo Nutritional Information

Calories in One Oreo Cookie: The serving size listed on the standard Oreo package is 3 cookies, so these amounts are all tripled on the nutritional label. A single Oreo cookie has a little over 53 calories. The cookie also contains 8.3 grams of carbohydrates, 2.3 grams of fat and 0.67 grams of protein.

Calories in an Oreo Cookie Without the Filling: While it may be delicious, the sweet filling may be the unhealthiest part of an Oreo. Without the white cream, an Oreo contains only 20 calories. This includes 8 grams of carbohydrates, 1 gram of fat and 0 grams of protein.

Calories in an Oreo Double Stuf Cookie:Back in 1974, Nabisco found a way to give consumers more of what they loved and introduced Double Stuf Oreos. These cookies contain roughly double the cream filling and have been available in grocery stores ever since. Predictably, increasing the creamy inside also upped the overall calories. A Double Stuf Oreo contains 70 calories and has 10.5 grams of carbohydrates, 3.5 grams of fat and ½ gram of protein in each cookie.

What's the Healthiest Variety of Oreo?

Over the years, Nabisco has introduced many different varieties of Oreos, ranging from more common variations like Mint or Golden Oreos to more obscure flavors like Cinnamon Bun, Blueberry Pie or Swedish Fish Oreos. While each variety has its own unique nutritional content, some are definitely a little healthier for you than others. (The key word here being "little.")

Predictably, Oreo Thins are among the healthier versions. This type, which is about half as thick as a standard Oreo cookie, has just 35 calories in each one. Golden Oreos, at 56 calories per cookie, offer a different take on the original flavor without differing all that greatly nutritionally.

On the other side of the fence, several of the newer Oreo flavors contain more calories than the original version. Waffles and Syrup Oreos are near the top at 75 calories per cookie. Other varieties like Cookie Butter Oreos, Firework Oreos and Blueberry Pie Oreos each contain 70 calories apiece. In general, if you're looking to save on calories and still enjoy a treat, it may be a good idea to opt for the original Oreo.

Are Oreos Better for You Than Other Cookies?

If you're looking for a sweet treat that isn't going to ruin your diet for the rest of the day, you could do worse than an Oreo. Choosing to indulge in a Nutter Butter instead will get you 65 calories per cookie while a Little Debbie Oatmeal Cream Pie contains 170 calories.

On the lighter end, Nilla Wafers have just under 14 calories each while Chips Ahoy cookies are similar to an Oreo at 53 calories each. In general, it's best to incorporate any type of cookie sparingly into a balanced and well-rounded diet. Or if you can, indulge your sweet tooth with a single square of dark chocolate (ideally, 70-percent cacao or more).

Are Oreos Vegan?

Oreos do not contain any animal or dairy-derived ingredients and thus are considered safe to eat for vegans and vegetarians. That said, Nabisco states that there's a chance they may be cross-contaminated with milk products in the factory. As a result, people with a dairy allergy should be particularly cautious before indulging in the cookie.

And don't confuse "vegan" with healthy." Just because a food lacks animal-derived ingredients doesn't mean it's a superfood.